Lateral Raise with Bands

An isolation exercise using resistance bands to target the lateral deltoids by raising the arms out to the sides.

Instructions

1. To begin, stand on an exercise band so that tension begins at arm’s length. Grasp the handles using a pronated (palms facing your thighs) grip that is slightly less than shoulder width. The handles should be resting on the sides of your thighs. Your arms should be extended with a slight bend at the elbows and your back should be straight. This will be your starting position.
2. Use your side shoulders to lift the handles to the sides as you exhale. Continue to lift the handles until they are slightly above parallel. As you lift the handles, slightly tilt the hand as if you were pouring water and keep your arms extended. Also, keep your torso stationary and pause for a second at the top of the movement.
3. Lower the handles back down slowly to the starting position. Inhale as you perform this portion of the movement.
4. Repeat for the recommended amount of repetitions.

Tips

• The band tension increases as you raise your arms, providing peak tension at the top.
• Focus on the contraction of the lateral deltoid at the top of each repetition.
• Avoid using momentum to raise the weight; let the side deltoid do the work.